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Warm Up
400m Meter Run or Row

2 Rounds:
3 Spiderman + Reach, each side
3 Samson Lunge Stretches, each side, 1s pause

3 Inchworms

T-Spine Stretch on the bench x 45 seconds
Band Assisted Hamstring Floss x 15 pulses per leg

and then …

Couch stretch x 45 seconds each side
Banded chest opener x 45 seconds – hold on to a band strapped to the rig with arms extended overhead

Primer: EMOM stations- 9:00
min 1: 10 shrimp squats (5 each side) – progression for pistols where you reverse lunge with your front leg doing all the work. ( second exercise you see in this video is a shrimp squat.)
min 2: 10 behind the body lat pull downs- with band strapped to rig, sit down and pull band behind the head
min 3: 10 band resisted deadbugs ( 5 each leg)

3 rounds- not timed
15 GHD sit ups or 30 abmat sit ups
30 banded good mornings
10 Dumbbell Suitcase Lateral Box Step Up and Over

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